For optimal post-workout nutrition, focus on a combination of protein and carbohydrates to aid recovery and replenish energy stores. Consuming a protein source, such as lean meats, dairy, or plant-based options, can support muscle repair and growth. Including carbohydrates, like whole grains or fruits, can restore glycogen levels depleted during exercise. Ideally, aim to consume this nutrition within 30 to 60 minutes post-exercise to maximize benefits. Staying hydrated is equally important, so rehydrate with water or electrolyte-rich drinks to restore fluid balance.